On the Grind: My Endless Pursuit of Athletic Aspiration

Monday, 3-29-10

Warmup (jog, static stretch, hurdle mobility, hip mobility, MB Throws, buildups)

Accel Work: 330yds, grass
6 x 20yds (MB accel, pushup, falling)
7 x 30yds

MB Throws - 20 total throws

Back Squat - 135 x 5, 225 x 5, 275 x 3, 315 x 5, 320 x 5
Bench - 135 x 5, 185 x 3, 205 x 3, 3 x 5 w/ 230
DB RDL - 3 x 12 w/ 60’s
Wide Grip Neutral Chin - 3 x 6, 25lbs
Landmines - 3 x 20, bar

Weight - 185

My shins were destroyed from the hurdle hops so I did my accel work on grass today. This workout is the beginning of week three of my microcycle.

Tuesday, 3-30-10

Warmup (5min on elliptical)

Overhead Squats - 4 x 15, bar
Split squats - 3 x 10, bar
Depletion Pushups - 62, 25, 20
Side Planks - 2 x 30sec

Wednesday, 3-31-10

Warmup (hip mobility, hurdle mobility, static stretch, sprint drills)

SE work:
4 x 100m, walkback recoveries

High Box Step-up - 135 x 5, 145 x 5, 155 x 5, 155 x 5
Incline DB Press - 50’s x 6, 70’s x 6, 90’s x 5
Reverse Leg Press - 3 x 8, 140lbs
Wide Grip Pullups - 3 x 8
Landmines - 3 x 10, bar

Kind of panzied out on the SE work today. I was exhausted after just running 4x100m. I probably could have used more than just a walkback recovery.

Thursday, 4-1-10

Cardio: 30min on Elliptical

Upper Body Circuit: 30lb DB’s, 3 x
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Tricep Extension - x 10

Psoas have been very tight lately.

Friday, 4-2-10

Warmup (hip mobility, hurdle mobility, sprint drills, buildups, MB Throws)

Accel work: 420yds
6 x 20yds (Rolling, falling, 3pt)
6 x 40yds
1 x 60yds

Snatch Throw - 2 x 5

Didn’t have much energy in me to do weights or much plyos today. Been on the road a lot and I didn’t take my preworkout today.

Monday, 4-5-10

Warmup (light jog, hip mobility, hurdle mobility, static stretch, sprint drills, MB Throws)

Accel Work on grass - 520yds
2 x 20yds (Rolling starts)
4 x 4 x 30yds

MB Throws - 5 x OHB, 5 x BLF, 10 x Snatch Throw

Messed around with 205 with cleans while waiting on the squat rack.
Back Squats - 135 x 5, 225 x 5, 275 x 1, 315 x 5, 315 x 5, 325 x 5
Bench - 135 x 5, 185 x 3, 205 x 1, 3 x 5 w/ 230
Reverse Leg Press - 3 x 8, 130lbs

Weight - 184

Great workout today. That was the most accel work volume that I had ever done. With my diet, I’m going to disregard trying to gain more muscle mass and just maintain where I am for now on.

When is your tryout date?

Late August I believe, and I’m not trying out for football anymore.

Damn Man, what’s your plans?

Going for the track team. They will test the 60m, 150m, SLJ, VJ, OHB & BLF w/ 16lb shot, 25m speed hop, and 5 bound. There may be more. They will time the 60m from a touch pad and the 150m hand timed. I will most likely have to have a good combine in order to make the team.

Tuesday, 4-6-10

Upperbody Circuit: 6x, 25lb DB’s
1). Arnold Press x 10
2). Hammer Curls x 10
3). Seated Tricep Extension x 10

Cardio: 15min on elliptical
Foam rolling and static stretching afterwards.

Wednesday, 4-7-10

Warmup (400yd jog, hip mobility, hurdle mobility, sprint drills)

Speed Endurance:
4 x 200m, walkback recovery

High Box Step-up - 135 x 5, 155 x 5, 175 x 5, 185 x 5, 185 x 5
Incline DB Press - 55’s x 6, 75’s x 6, 75’s x 8
Wide Neutral Grip Chins - 3 x 6, 25lb plate
DB RDL - 3 x 12, 60’s

SE work gave my glutes and hams quite bit of a pump afterwards.

Thursday, 4-8-10

20min cardio on bike
Depletion Pushups - 55, 30, 15

Friday, 4-9-10

Warmup (light jog, hip mobility, static stretch)

Ext Tempo:
10 x 100yds, walkback recovery

MB Throw Circuit: ~ 400-500 throws

Going to Austin tomorrow to work with somebody on my technique. Hoping to have videos to post when I get back.

Saturday, 4-10-10
Warmup (light jog, hip mobility, dynamic stretching, sprint drills, buildups)

Accel Work:
15 x 20yds, working on technique, all were from a roll-in start
Wall Drills – 4 x 5

Bounding – 4 x 20yds
MB Throws – 5 x OHB, 5 x BLF, 5 x Jerk Throws, 5 x Step-up Throws

Power Cleans – 4 x 5, working on technique

Worked with a coach in Austin today. I’ve got a lot to work on as far as technique goes on the accel. Need more forward and down motion, more acute knee-chest angles, violent arm swinging, and better separation between steps.

Sunday, 4-11-10

Warmup (200yd jog, hip mobility, dynamic stretching)

Extensive Tempo: 1000yds
100-100-100
100-200-100
100-200-100

Depletion Pushups – 55, 30, 20
Ab work

Monday, 4-12-10

Warmup (light jog, dynamic stretch, hip mobility, activation work, sprint drills, MB Throws)

Accel Work: 480
4 x 4 x 30yds, walkback recovery imbetween reps, 5min imbetween sets

MB Throws – 5 x BLF, 5 x OHB, 5 x Jerk Throws, 5 x Snatch Throws

Pause Squats – 3 x 5 w/ 185
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 80’s
Wide Grip Pullups – 4 x 8

Tuesday, 4-13-10

Warmup (light jog, activation drills, hip mobility, dynamic stretch)

Extensive Tempo: 1300yds

100-100-100
100-200-100
100-100-100
100-100-100

MB Core Work

Wednesday, 4-15-10

Warmup (dynamic stretch, hip mobility, activation work, sprint drills)

Speed Endurance: 1000m
5 x 200m, 3-5min recovery, light accel from standing start, 85-90% (27.9, 28.4, 28.9, 29.2, 30.9)

DB Lunges – 20’s x 6, 40’s x 6, 55’s x 6
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 75’s
Reverse Leg Press – 4 x 8, 110-150lbs
Weighted Neutral Grip Chins – 3 x 6, 25lbs

Speed Endurance was death after doing 5, but I guess I could consider it as intensive tempo?

Thursday, 4-15-10
OFF

Friday, 4-16-10

Warmup (5min jog on treadmill, hip mobility)

DB Jump Squats - 8 x 8, 15lb DB’s
Bench - 135 x 5, 185 x 5, 205 x 3, 3 x 5 w/ 230
DB Lunges - 3 x 8 w/ 40lb DB’s
Chinups and Pullups - 4 x 8

Hotel workout today…

Saturday, 4-17-10

Warmup (5min walk on treadmill, hip mobility, dynamic stretch)

BB Circuit: 6x, 25lb DB’s
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Skull Crushers - x 10
Landmines - 3 x 10

Lot’s of walking around for my cardio.

Monday, 4-19-10

Warmup (1 lap jog, dynamic flexibility, hurdle mobility, hip mobility, sprint drills, MB Throws)

Accel Work: 360yds on track
2 x 3 x 30yds, resisted w/ 25lb sled
2 x 3 x 30yds, unresisted

MB Throws - 10 x Snatch Throws, 10 x Push Press Throws

Power clean - 5 x 3, 185
Back Squat - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Incline DB Press - 50’s x 6, 3 x 5 w/ 80’s
Reverse Leg Press - 2 x 8, 130lbs

Rained hard this weekend so I didn’t have access to any dry grass.

Tuesday, 4-20-10

Warmup (light jog, dynamic flexibility, static stretch)

Extensive Tempo: 1400yds
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 22.5lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x
Landmines - 4 x 10
ABS ~ 100

My legs were pretty fatigued from yesterday’s session. They feel better now after tempo running.

Wednesday, 4-21-10

Warmup (1 Lap Jog, Activation Work, hip mobility, hurdle mobility, sprint drills)

SE Work:
3 x 200m@90-95%, 5min recoveries.

DB Lunges - 4 x 8, 45’s
Bench - 135 x 5, 185 x 5, 225 x 9

Did the 200’s from a standing start today and timed myself. Ran 26.85, 27.5, 28.1. Probably should have done up to 10min recoveries instead of 5. I’m going to start doing 150’s next week.

Thursday, 4-22-10

Warmup (light jog, hip mobility)

Extensive Tempo:
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 25lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x

ABS ~ 100

Friday, 4-23-10
OFF

Saturday, 4-24-10

Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)

Accel Work: 380yds, track, majority were done from roll-in start
10yds(1.72), 20yds (2.66)
3 x 3 x 30yds (3.72, 3pt fastest)
2 x 40yds from 3pt (4.81 fastest)

MB Throws - 5 x OHB, 10 x Snatch Throw, 10 x Push Press Throw

Felt kind’ve tight and wasn’t the freshest as I could’ve been. Here are some videos to show. Form still isn’t as great as it could be, but I’ve made some improvements since I started paying attention to technique.
http://www.youtube.com/watch?v=SJ7DurZWaUY
http://www.youtube.com/watch?v=wpIJhR9TI6Q

Sunday, 4-24-10

Warmup (1 Lap Jog, hip mobility, dynamic stretch)

Hurdle Mobility: 10 x (side, forward, Hi-Lo, hamstring, etc)

Extensive Tempo: 1200yds
100-100-100
100-100-100
100-100-100
100-100-100

Front Planks - 2 x 30sec
Side Planks - 2 x 30sec